Being a small business owner, can, if you're like me, entail working from home. Personally, I love it; checking my emails in my pyjamas, taking morning tea on the terrace, lunch whenever I want it.
However, I do occasionally work far longer at my desk than I did when I was working for someone else. Maybe it's the buzz of enjoying my work, or maybe it's because I've no-one to remind me that I've been sitting at my desk for 3 hours straight!
We're all given inductions on good working practices when starting a new job, but when you're on your own, those ergonomic techniques can be forgotten. And that's when the stress sets in. When you spend maximum amount of time in front of your desk as I do, you need to be aware of how the arrangement and design of your equipment can impact your health, comfort and overall productivity.
To keep yourself alert and working without unnecessary stress and strain to your body, here are my Top 10 Ergonomic Tips for Modern Workers (at home or otherwise).
1. Create a great space! When thinking about your office space, think creatively. Ensure you have enough space to move around in and provide proper storage space for all your necessary equipment. Balancing your desk top on a pile of books is not a good start!
2. Organise your Workstation Make sure that what you need on a daily basis can be accessed easily without strain. Remove those files from under your desk as your legs need the room to stretch out. If necessary, use a foot rest and an arm rest to ensure that you're not putting undue strain on your limbs. If you copy type on a daily basis, use a document holder; moving your head from screen height to desk level puts unnecessary strain on your neck. Use a headset if you're making a lot of calls and try not to wedge your headset between your chin and shoulder!
3. Finding The Right Desk & Chair Ensure you have a desk that is the right height for you. Try out a desk and chair combination before you buy, even if you end up buying on line.
4. Set Your Workstation Up Correctly To arrange the chair in an ergonomic position, just stand in front of the chair and adjust the chair height to be level with your knee.
Adjust the chair's backrest in order to support your lower back. Then tighten the chair's backrest, so that it does not give away with your body weight.
Throughout the working day, re-adjust the chair to your various body postures. Don't stay in a single static position for long hours. Alternate your posture between sitting and standing positions when you are performing daily tasks. Take small breaks and walk for few minutes.]
5. Keep Your Distance! Maintain the correct distance from your screen; if you're leaning forward you're causing strain on your lower torso, too far can cause eye strain. A good distance is around 45-50cm. Clean your screen on a regular basis and avoid sun glare by placing your monitor at 90 ° to the window.
6. The Right Keyboard is a Must If you're using a keyboard and mouse for extended periods of time, you greatly increase the risk of RSI or carpal tunnel syndrome. Ensure that your arms are parallel to your thighs at all times and learn how to type correctly, or at least with more than two fingers. Try not to stab at the keyboard.
7. Desk Based Exercising Stretch on a regular basis, get up and walk around for a few at least every hour. Try some knee flexes, arm stretches and side bends; there's no need to be shy, you're at home after all. Change your position each hour, do different tasks, so that your body doesn't seize in one particular position.
8. Light Your Way The right lighting can greatly reduce eye strain, blurred vision and burning eyes. Aim to reduce the glare on your screen and position your monitor at an angle to reduce the reflection. Desk lamps with daylight bulbs are better than overhead lights.
9. To Mouse or Not to Mouse If you find you're getting repeated strain with a mouse, try an alternate like a trackball or touch pad. Avoid bending your wrist upward and ensure that your elbow is lower than your wrist while using the mouse.
10. For Laptop Lovers I know it's called a 'laptop' but use your portable on a table, where it's stable. A separate mouse and keyboard are a good idea if you're using a laptop on a regular basis. The nature of a smaller screen and keyboard mean that you should take regular breaks and flex wrists and fingers often to avoid long term strain.
In an emergency, you can always ask your house boy to make you a cuppa each hour and to meet you on the terrace. It works for me!